NO TMBC - 6 to 10 x 500m in 5k Pace

Fellow Endorphin Junkies

Tomorrow will one of those winter days we really enjoy – sunny with temps between the low-30s to the mid 50s, with little wind and some humidity in the AM, but by mid-day that too will dissipate. Enjoy this while we can!

A few of us will be at Yorktown tomorrow morning at 7:30 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-) The workout is as follows:

January 14, 2021 - 6 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 7 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 to 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your winter (Virtual or hopefully sometime In-Person) races – and let's hope we get some! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Greetings fellow Thursday morning faithful. In the news this week is Hai Nguyen. Wishing him a belated happy 38th birthday. Hai celebrated by running 38 miles in 6 hours and 28 minutes (10min/mile). This is the second such thing like this Hai has done. He ran 29 miles on his 29th birthday. He is quoted at the time as saying "it sucked". Alas, time heals those feelings and off he went last week not remembering the pain. Join me in congratulating him on a fine effort but for the record I can quote again after the 39 mile effort. You guessed it, "it sucked"! :) Regardless, well done Hai!

Happy running!

Coach Big Guy has will be at Yorktown in the Morning, but Coach Rich will be Getting Back to Top Shape on his Own.


Upcoming Events

DCRRC Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Book Club
Sun, Mar 14th, 2021, @4:00pm
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.